In this issue:

Lunch Box Makeovers – Healthy Sandwich Suggestions

Whether they?re packed in a school lunch box, bagged for a picnic or wrapped up for a road trip, sandwiches are a staple in ourfamilies' lives. We all love the standard PB&J, but it?s important to add some variety as well. Sandwiches offer a great opportunity for kids to try new foods in a familiar form. Don?t be afraid to get creative and let your kids get involved in their own sandwich creations.

Begin with breads

Look for 100% whole wheat, aiming for 3 grams of fiber per slice. This will help hold off hunger pangs until later in the day. Be careful of imposters, such as: honey wheat, multigrain and rye as well as spinach and veggie flavors. They aren?t typically "whole grain" and will have less fiber per serving.

Go for whole wheat versions of pitas, wraps, mini bagels, English muffins and flatbreads to make sandwiches more fun. Look for the words "whole wheat" or "whole grain" on the ingredient list rather than "wheat flour" or "enriched."

Pick a protein

Low-fat proteins help fill you up and keep you full throughout the day. Protein is also especially important for growing children. Try low-fat deli meat or one of these other healthy protein options:

Hummus: Hummus is high protein, high fiber and delicious with almost anything.

Greek yogurt spread: Greek yogurt is high in protein and calcium. For a spread with a kick, try plain Greek yogurt mixed with Sriracha, a spicy sauce found in the Asian food section of your grocery store.

Need some inspiration?

Try some of the combinations listed below. Remember to be creative. Spread ingredients onto flattened bread, roll up and slice to make sandwich pinwheels, or use cookie cutters to cut sandwich pieces into fun shapes. Even better, make sandwich kebabs for a unique lunch treat.

The information on this site is provided for informational and educational purposes only; it does not contain specific medical advice. If you have specific health questions or problems, consult a health care professional for personal medical advice.